Here’s another installment of my weekly Friday Ab workout that I’d like to share with you.  Today’s workout will focus on a total body complex.  If you aren’t familiar with complexes they simply incorporate a combination of exercises using a set weight.

They are awesome when you’re crunched for time, and will cause you to burn a lot of calories for the day.  For today’s complex I recommend using dumbbells, and choosing a weight that would be tough for 10 shoulder presses.

You’ll perform each exercise for 10 reps before moving into the next exercise.  Rest 45-60 seconds. Complete 3-4 rounds. *This first routine is an intermediate routine.  There is a beginner bodyweight routine at the end of this blog.

1) Romanian deadlift

2) Bent Over Row

3) Cleans

4) Push Press

5) Front Loaded Reverse Lunges

To finish off this workout is a quick circuit starting from a standing position ending up on the floor with basic planks.

1) Jump Squats – 5 reps

2) Wide Squats (perform in the bottom half of the range of motion) – 20 reps

3) Squat Holds for 20 seconds

4) Spiderman Pushups – 10 reps (5 each side)

5) Plank to Pushup Position – 20 reps total

6) Planks – 30 seconds

Rest 30-45 seconds, then complete one more round.

Beginner Bodyweight Complex

1) Prisoner Squats – 15 reps

2) Prisoner Stationary Lunge – 10 reps each side

3) Plank Taps in Pushup Position – from a pushup position you will take your left hand off the floor to tap your right hand and alternate.  Perform 20 reps total

4) Bird Dog/Opposites – 20 reps (10 each side)

5) Planks – 30 second hold

Rest 45-60 seconds.  Complete 3 rounds.

There you have it.  Have fun, and let me know how you did in the comments section.

Have a great weekend!

- Rommel